2/19.training

Sunday: Chest supported row (UB): micro drops 75/65/60x12+5+5 5 sec negative

Single arm pulldown: micro drops 8-7-6x9+5+5 each side

Seated facepulls micro drops 6-5-4x10,8,8

FG Preacher curl red band: 27.5each side for 10,4,3

Reverse curl FG micro drops 20,15,10 per side x6,5,5

2/12 training

Tuesday: 

Seated row wide neutral: warmup to 16x9+5+4

Wise Lat pulldown: warmup to 13x9,3,3

Seated facepulls micro drops 6-5-4x10,7,7

DB incline curl+hammer curl: 30x10,10

Saturday: 

seated leg curl 1 leg: 95x10+85x7+75x8

SSB good morning: warmup to 180x5

Skipped hip thrusts bc I was short on time.

Heels elevated SSB squat: warmup to 290x5

Gray Banded sissy squat: 20 reps

Seated Calves: 130x2 minutes 

2/5 training

Did some light back and biceps on Monday and did some heavy rows, light facepulls, and poundstone curls on Friday.  My shoulder still feels like crap. I think I'm gonna just bite the bullet and train back and legs hard until my shoulder is better. Maybe arms too. Can't really hit the chest and shoulders too hard but we'll see.

1/29 training

Shoulder still hurts but we're gonna go thru this week of training as best as I can.

Sunday: Chest supported row (UB): micro drops 75/65/60x11+5+4 5 sec negative

Single arm pulldown: micro drops 8-7-6x9+5+5 each side

Seated facepulls micro drops 6-5-4x9,9,9

FG Preacher curl red and: 27.5each side for 8,4,3

Hammer curl FG micro drops 40+35+30x7,5,6

Tuesday: RDL: warmup to 265x5 slow

Bent Nordic: 6 green band followed by 6 with hands.

Hip thrust: 2x275x6

Paused Front squat: warmup to 235x4

Banded sissy squats 20 slow

Single Leg extensions: 6/5/4x9,8,6each

Seated calves: 130lbs

Got sick on Wednesday, I'll get back to training on sunday